Pea and Ham Soup A hearty, nutritious soup that is lower in fat and salt than traditional versions. Print this recipe Details Serves: 6Number of ingredients: 11To prep: 15 minutesTo cook: 1 - 1.5 hoursDifficulty: Easy Nutrition per servingKilojoules: 1126Calories: 269Protein: 18.8gFat: 5.3gSaturated Fat: 1.4gCarbohydrates: 31.5gCarbohydrates per 100g: 8.3gFiber: 9.4gSodium: 579mgPotassium: 853mg Ingredients 300g dried green split peas 200g lean end of a ham hock 1 medium onion, chopped 2 carrots, peeled and diced 2 celery stalks, chopped 2 garlic cloves, crushed 1 medium Carisma lower GI potato, peeled and diced 1 litre (4 cups) reduced salt vegetable stock 1 teaspoon dried thyme 1/2 teaspoon ground black pepper 1 tablespoon olive oil Method Rinse the split peas thoroughly in cold water, removing any debris or stones. Cut the ham hock into small chunks. Heat the olive oil in a large casserole pot over medium heat. Add the onion, carrots, and celery. Sauté for 5-7 minutes until softened. Add the garlic and cook for another minute, stirring constantly to avoid burning. Add ham hock and cook to brown it lightly. Stir in the split peas, potato, thyme, black pepper, and stock. Bring the soup to a boil. Reduce the heat to low and cover the pot. Let the soup simmer for 1-1.5 hours, or until the peas are soft and the soup has thickened. Stir occasionally. Turn off heat. Take the ham hock out and let it cool slightly. Remove skin and bone, shred the meat, and discard fat and bone. Use a hand blender to blend the soup. Alternatively, transfer 1-2 cups of the soup to a regular blender, purée it, and return it to the pot. Return ham to the pot and stir through. Serve soup hot.
